Try this Chicken Parmesan - light recipe, or contribute your own.
Suggest a better description1. Adjust an oven rack to the middle position and heat the oven to 475 degrees. Combine the panko and oil in a 12-inch skillet and toast over medium heat, stirring often, until golden, about 10 minutes. Spread the crumbs in a shallow dish and cool slightly; when cool stir in the Parmesan.
2. In a second shallow dish, combine the flour, garlic powder, 1 tablespoon salt, and 1/2 teaspoon pepper together. In a third shallow dish, whisk the egg whites and water together.
3. Line a rimmed baking sheet with foil, place a wire rack on top, and spray the rack with vegetable oil spray. Pat the chicken dry with paper towels, then season with salt and pepper. Lightly dredge the cutlets in the flour, shaking off the excess, then dip into the egg whites, and finally coat with the bread crumbs. Press on the bread crumbs to make sure they adhere. Lay the chicken on the wire rack.
4. Spray the tops of the chicken with vegetable oil spray. Bake until the meat is no longer pink in the center and feels firm when pressed with a finger, about 15 minutes.
5. Remove the chicken from the oven. Spoon some sauce onto the center of the of each cutlet and top with a slice of mozzarella. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle with the basil, and serve, passing the remaining sauce and Parmesan separately.
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Serving Size: 1 Serving (103g) | ||
Recipe Makes: 6 Servings | ||
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Calories: 301 | ||
Calories from Fat: 51 (17%) | ||
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Amt Per Serving | % DV | |
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Total Fat 5.7g | 8 % | |
Saturated Fat 1.7g | 8 % | |
Monounsaturated Fat 1.8g | ||
Polyunsanturated Fat 1.4g | ||
Cholesterol 4.2mg | 1 % | |
Sodium 1463.8mg | 50 % | |
Potassium 194.7mg | 5 % | |
Total Carbohydrate 49.3g | 14 % | |
Dietary Fiber 3g | 12 % | |
Sugars, other 46.2g | ||
Protein 12.4g | 18 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 301
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